How to Eat and Exercise to Prevent Age-Related Muscle Loss from Sarcopenia
1. Nosh on High-Quality Protein
The amino acids in protein are the building blocks of muscle, which is why diet tops the list of changes experts say you should make. And one amino acid, called leucine, is particularly good at turning on your body’s muscle-building machinery. Once that muscle-building switch is flipped—you need to do this at each meal—you’re better able to take in the amino acids (of any type) from protein in your diet. Dairy products—especially those high in whey protein like milk and Greek yogurt—are excellent sources of leucine. Lean meat, fish and soy, such as edamame and tofu, are also rich in this amino acid.